Farro and Feta Salad
Farro and Feta Salad - A delicious combo!
Healthy, because
Even smarter
Nutritional values
Farro is an Italian name for the cereals spelt or emmer. The grains shine with lots of zinc, which promotes our defenses and wound healing. Linoleic acid from olives strengthens the skin's natural barrier layer, binds moisture, and makes it soft and supple. In addition, the fatty acid keeps the vessels elastic.
If you have neither pearl spelt nor emmer wheat at home, you can use any other grain for the farro salad. To prepare the dish gluten-free, for example, millet or quinoa are suitable.
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 13.6 μg | (23 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 140 mg | (147 %) | ||
| Potassium | 570 mg | (14 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 9 ozs Pearl spelt or Emmer wheat
- salt
- 2 red Bell pepper
- 2 sprigs oregano
- 4 ¼ ozs Kalamata- Olives (without stone)
- 7 ozs Feta
- 6 Tbsps olive oil
- 4 Tbsps White vinegar
- peppers
- 1 tsp honey
Preparation steps
Cook spelt in boiling salted water for about 30 minutes until slightly al dente. Then drain, rinse and leave to drain.
In the meantime, clean, core, wash and quarter the peppers. Place each bell pepper, skin side up, on a baking sheet lined with parchment paper and bake on the top rack in a preheated oven at 220 °C / 425 °F for 15 minutes until the skin of the peppers turns black and blisters. Then remove and let cool, covered with a damp cloth. Once cool, peel off the skin and cut the flesh into strips.
Wash oregano, shake dry, and pluck leaves. Mix in a bowl with olives, spelt, and peppers. Dice the feta and add. Marinate with oil, vinegar, salt, pepper, and honey. Let rest for 10 minutes before serving.
